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Spicy Chicken and Broccoli
1 cup low-sodium nonfat chicken broth
3/4 cup low-sodium tomato paste
1 medium onion, chopped
2 cups chopped broccoli
1 medium green bell pepper, cored and diced
2 cloves garlic, minced
1 bay leaf
1 Tablespoon lemon juice
1 teaspoon sugar
1 tablespoon dried basil
2 teaspoons Dijon mustard
1/4 teaspoon ground black pepper
1/8 teaspoon hot pepper sauce
5 skinless boneless chicken breast tenderloins,
about 4 ounces each
2 cups cooked rice
Combine broth and tomato paste in a large pot. Mix thoroughly. Add onion,
broccoli, bell pepper, garlic, bay leaf, lemon juice, sugar, basil, mustard,
black pepper and hot pepper sauce. Add chicken and simmer until cooked
through, about 45 minutes. Remove bay leaf. Serve over rice.
Makes 5 servings.
Nutrition information per serving: 369 cal., 3 g fat, 70 mg chol., 34
g pro., 54 g carbo., 3 g dietary fiber, 197 mg sodium.